Wellness with Waz

Words of Wisdom with Waz on Wednesday

Well, it looks like routine, or the lack of one, got me again this week.

So instead of the world-changing words of wisdom you usually get from me...

today’s message is simple.

Take care of your relationships.

Family.

Partners.

Friends.

The people who matter.

With school holidays about to start for some, it can be easy to think we need to create big, expensive experiences to make memories.

But we don’t.

Go to the park.

Walk along the beach.

Visit the local museum.

Have a picnic.

Kick a ball.

Play a board game.

Sit outside and have a chat.

Sometimes the memories that stay with us are the simple ones.

The ones where people felt seen.

Heard.

Loved.

Included.

We have our grandchildren visiting for two weeks, so I’m looking forward to creating some beautiful memories with them.

Probably noisy ones.

Probably messy ones.

And hopefully a few magical ones too.

And if you’re in a relationship, take care of that as well.

Play nice.

Be kind.

And if things feel a little rough at the moment, maybe pause and remember what first drew you to that person.

What made you smile.

What made your heart soften.

What made you think, “Yes, this one matters.”

Look for that sparkle again.

Life gets busy.

Routines fall apart.

Plans change.

But relationships are where so many of our best memories are made.

So this week, maybe make a little extra time for the people who matter.

Stay Well
Waz

Eat, Move, Think & Sleep Well

During September I am doing the Long Run for Prostate Cancer.

Tomorrow is double donation day. Every donation made to my page tomorrow (Thursday 10/9) will be matched in effect doubling your support for men and families affected by prostate cancer.

https://www.thelongrun.org.au/fundraisers/warrenkavanagh/the-long-run-2026

Words of Wisdom with Waz on Wednesday

Well, I was back for one week...

and then I forgot to post the next week.

Clearly my routine and I are still in negotiations.

This got me thinking about routine and spontaneity.

Routine is important.

It helps us get things done.

It helps us make time for movement.

It helps us create better sleep habits.

It helps us eat better, think clearer, and remember to take a little “me” time before we completely run out of steam.

A good routine can be like an anchor.

It keeps us steady when life gets busy.

But here’s the thing.

We can also become so locked into routine that life starts to feel like a checklist.

Wake up.

Do this.

Go there.

Eat that.

Tick the box.

Repeat.

And while routines are useful, I’m not sure we were meant to live every day like a spreadsheet.

Sometimes we need to leave a little room for spontaneity.

Wake up with no plans and go for a drive.

End up somewhere you didn’t expect.

Go and see a movie just because.

Skip cooking breakfast and let someone else do it for a change.

Visit a local park.

Walk along the beach.

Find a nearby bush trail.

Wander through the Botanic Gardens.

Be a tourist in your own town and see what you discover.

And no, spontaneity doesn’t have to be expensive.

Sometimes it is just choosing to do something different.

A different path.

A different view.

A different conversation.

A different way to spend an hour.

Routine helps us build the life we want.

Spontaneity helps us remember to enjoy it.

So yes, have your routines.

Make time for the things that matter.

Move your body.

Protect your sleep.

Eat well.

Take care of yourself.

But don’t forget to leave a little space for fun.

A little space for surprise.

A little space for “why not?”

So here’s my question for you.

What could you do this weekend without overthinking it?

Stay Well
Waz

Eat, Move, Think & Sleep Well

This is your 1st of the Month Wellness Check with Waz

Don't forget to do your checks.

Ladies... check your breasts (and men)

Gents check your nuts and get your prostate checked.

Everyone please book a skin cancer check, NOW!!

Over 50’s, do your bowel cancer screening. Don't put it in the drawer.
Check in on those around you and ask, RU OK?

Please share this post far and wide as everyone, everywhere needs to see it. It could just save a life, maybe even yours.

My photo on my 2026 calendar for September is Island Rock at Kalbarri.

Have a great day!!🌞🌻

Stay Well
Waz

Eat, Move, Think & Sleep Well

Words of Wisdom with Waz on Wednesday

Did you miss me?🤔😂

It has been several weeks since I last shared some pearls of wisdom.

I hope you managed okay.

The reason for my absence is simple.

I have been super busy.

I know, I know.

We are all busy.

And I agree, we all have seasons where we burn the candle at both ends because we have to.

But it is not sustainable forever.

Short story is, I have been leaving home at 7am and getting back between 10pm and 11pm.

Long days.

But doing what needed to be done.

That pattern lasted for about 4 weeks, with some Saturday and Sunday work thrown in just for fun.

Good news though, I have now returned to a more civilised 7am to 7pm, Monday to Friday, door to door.

Look at me living the dream.

While that period was tiring, it needed to be done.

But here is the important part.

That kind of routine can only last so long.

And what we do with the little pockets of downtime we do have really matters.

Even 10 minutes can help.

A few deep breaths.

Some relaxing music.

A short walk.

A stretch.

Sitting quietly without reaching for the phone.

I recently discovered sound frequency music and some Tibetan healing music, and I found it helped quiet my mind.

Was it magic?

Probably not.

But did it help me pause, breathe and settle myself?

Yes.

And sometimes that is enough.

We often think rest needs to be a whole day off, a holiday, or a perfectly clear calendar.

But sometimes rest is 10 minutes of choosing not to keep pushing.

Sometimes filling your cup is not about doing something big.

It is about doing something small before you completely run dry.

So yes, do what needs to be done.

Work hard when the season calls for it.

Show up.

Do your best.

But don’t forget to come up for air.

Because being busy might explain why we are tired.

But it should not become the reason we stop caring for ourselves.

If you only have 10 minutes to yourself today, what are you going to do?

Stay Well
Waz

Eat, Move, Think & Sleep Well